need a new routine...

  • Thread starter Thread starter urafreak
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urafreak

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i have been stuck on one for a few months now. i want to get back to heavy, heavy weight, one body part per day. what are you guys doing right now?
 
For chest

Dumbell inclines 5-6 sets
smith machine inclines 5-6 sets
smith machine flat bench 5-6 sets
dips 3-4 sets
 
Chest:
Barbell Inclines
DB Inclines
Hammer Bench
DC Extreme Stretching

Back:
Pulldowns
Barbell Rows
Hammer Rows
Deadlifts

Shoulders:
Smith Military
DB Laterals
Reverse Flyes

Arms:
Preacher Curls
Decline SkullCrushers
DB Curls
Close Grip Bench
Hammer Curls
Dips

Legs:
Squats
Hack Squats
Leg Curls
Calf Raise
 
One my first exercise, I will do about 4. All the others get 2 - 3
 
I do everything with 6-8 reps with 4 sets for every body part. I alternate every other week from cables to db's. I guess I really don't have a routine, it's more in my head as to what to do when I get to the gym. Like today I did chest/calfs, normally I would do chest/bi's.
 
Ura, I think I posted a bunch of DoggCrapp stuff in the Mod forum. Check it out, it's long, but a great read!!!! It should explain it in there, if not, I'll find it for you.
 
Back


Lat pulldowns to the front 5-6 sets
Seated cable rows 4 sets
Revearse cable rows 4 sets
Bent over or t-bar rows 4 to 5 sets.
 
Easto said:
Ura, I think I posted a bunch of DoggCrapp stuff in the Mod forum. Check it out, it's long, but a great read!!!! It should explain it in there, if not, I'll find it for you.
Click to expand...
saw that easto. meant how is it going? any benefits?
 
rado said:
I do everything with 6-8 reps with 4 sets for every body part. I alternate every other week from cables to db's. I guess I really don't have a routine, it's more in my head as to what to do when I get to the gym. Like today I did chest/calfs, normally I would do chest/bi's.
Click to expand...
i did that for a while but i'm convinced its better to plan everything out and even write down the poundages to be able to up the weight consistently. different strokes for different folks of course!
 
liftsiron said:
Back


Lat pulldowns to the front 5-6 sets
Seated cable rows 4 sets
Revearse cable rows 4 sets
Bent over or t-bar rows 4 to 5 sets.
Click to expand...
jusr working chest and back these days eh lifts? :D
 
Day One (Chest)

Chest
Flat Barbell Bench Press - 3 sets x 12,8,6 reps
Incline Barbell Bench Press - 3 sets x 8,8,6 reps
Decline Barbell Bench Press - 2 sets x 8,6 reps
Decline Dumbbell Flys - 1 set x 12 reps

Day Two (Back)

Back
Lat Pulldowns (to front) - 3 sets x 12,8,6 reps
Seated Cable Rows - 3 sets x 12, 8,6 reps
Close Grip Pulldowns - 3 sets x 12 8,6 reps
One Arm Cable Rows - 1 set (each arm) x 12 reps

Day Three (Legs)

Squats- 3 sets x 12 10 8 reps
Leg Press - 3 sets x 8,6,12 reps
Leg Extensions - 3 sets x 8,8,12 reps

Hamstrings
Lying Leg Curl - 3 sets x 8,8,8 reps (hold rep for 30 sec sqeeze at top).

Calves
Standing Calf Raises - 4 sets x 15,15,15,15 reps


Day Four (Arms, Abs)

Biceps
Standing Barbell Curls - 3 sets x 12,8,6 reps
Alternating Incline Dumbbell Hammer Curls - 3 sets x 8,8,8 reps
EZ Bar Reverse Curls - 2 sets x 8,8 reps

Triceps
Cable Push Downs - 3 sets x 8,8 reps
Bench Dips - 2 sets x 12,12 reps
Overhead Dumbbell Extensions - 3 sets x 12,8,8 reps

Abs (rest 30 seconds between sets) Mix your ab routine up by going to failure every other week.

Crunches - 2 sets x 15 reps
Reverse Crunches - 2 sets x 15 rep
Side Crunches - 2 sets x 15 reps

I'm not going to post how much weight I do . I don't want to bum you out Ura :rasp:
 
Ligirl said:
I'm not going to post how much weight I do . I don't want to bum you out Ura :rasp:
Click to expand...

nice routine you have there. and lol yes better you not post that, i could develop some sort of complex and it could set me back for years!
 
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